Sugar snap peas are a crunchy, sweet, and vibrant green vegetable enjoyed in kitchens worldwide. Originally a cross between snow peas and garden peas, they offer the best of both: edible pods with a satisfying snap and a juicy interior.
Popular in Asian cuisine and increasingly embraced globally, sugar snap peas are prized for their bright flavor, quick cooking time, and versatility. Whether you’re stir-frying, steaming, or sautéing, they add freshness and texture to any meal.
Ingredients
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2 cups sugar snap peas, trimmed
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1 tablespoon olive oil (or sesame oil for Asian flair)
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2 garlic cloves, minced
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1 teaspoon soy sauce (use tamari for gluten-free)
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½ teaspoon sea salt (adjust to taste)
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¼ teaspoon black pepper
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Optional: 1 teaspoon lemon zest or red pepper flakes for a twist
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Garnish: Toasted sesame seeds or chopped fresh parsley
Substitutions:
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Oil: Swap olive oil for avocado or coconut oil.
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Low sodium: Use low-sodium soy sauce or skip it altogether for a cleaner taste.
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Garlic-free: Substitute with shallots or garlic-infused oil for sensitive diets.
Step-by-Step Cooking Instructions
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Wash and Trim:
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Rinse the sugar snap peas under cold water.
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Use a small knife to trim the ends and pull off the tough string along the seam.
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Prep Your Pan:
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Heat olive oil in a large skillet or wok over medium-high heat.
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Add the minced garlic and sauté for 30 seconds until fragrant (don’t let it brown).
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Cook the Peas:
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Add the sugar snap peas to the pan in a single layer.
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Stir-fry or sauté for 3–4 minutes, stirring occasionally. They should turn a bright green and remain crisp.
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Season:
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Add soy sauce, salt, and pepper. Toss to coat evenly.
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Optional: Add lemon zest or red pepper flakes for extra zing.
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Serve:
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Remove from heat. Transfer to a serving dish and garnish with sesame seeds or herbs.
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Common Mistakes to Avoid:
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Overcooking: They’ll lose their crunch and vibrant color.
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Skipping the trim: Leaving strings can make them tough to chew.
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Overcrowding the pan: Cook in batches if needed to keep them crisp.
Pro Tips and Cooking Techniques
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High Heat is Key: A quick, hot sear locks in color and flavor.
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Blanch Before Stir-Fry: For extra tenderness, blanch peas in boiling water for 30 seconds and plunge into ice water before cooking.
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Wok Wonders: A wok gives you the best texture by ensuring even heat distribution.
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Flavor Boost: Add a splash of rice vinegar or a pinch of sugar to highlight their natural sweetness.
Variations and Customizations
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Vegetarian/Vegan: Already naturally vegan!
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Low-Carb: Keep soy sauce to a minimum or use coconut aminos.
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Gluten-Free: Choose tamari or gluten-free soy sauce.
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Add Protein: Toss in tofu, shrimp, or sliced chicken for a one-pan meal.
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Spicy Kick: Stir in chili oil or fresh chopped chili peppers.
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Fusion Twist: Add Thai basil, a dash of fish sauce, or toasted peanuts.
Serving Suggestions
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Serve as a side to grilled salmon, roasted chicken, or tofu stir-fry.
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Pair with jasmine rice or quinoa for a complete meal.
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Add to noodle bowls, grain salads, or spring rolls for a crunchy element.
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Garnish with sesame seeds, chili flakes, or microgreens for a restaurant-worthy look.
Nutritional Information (per 1-cup serving, approx.)
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Calories: 60
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Protein: 2g
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Carbohydrates: 9g
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Dietary Fiber: 2g
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Fat: 3g
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Sugar: 4g
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Vitamin C: 60% DV
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Vitamin A: 20% DV
(Values are approximate and can vary based on specific ingredients used.)
Frequently Asked Questions (FAQs)
Q: Can I prep sugar snap peas in advance?
A: Yes! Trim and store them in a sealed container in the fridge for up to 2 days before cooking.
Q: How do I store leftovers?
A: Place cooled peas in an airtight container and refrigerate for up to 3 days. Reheat quickly in a skillet or enjoy cold in salads.
Q: Can I use frozen sugar snap peas?
A: Absolutely. Just thaw and pat dry before cooking to avoid sogginess.
Q: Are sugar snap peas healthy?
A: Yes! They’re low in calories, high in fiber, and rich in vitamins like C and A.
Closing Thoughts
Sugar snap peas are more than just a side dish—they’re a vibrant, flavorful addition to your recipe arsenal. Their crisp texture and quick cooking time make them perfect for busy weeknights or elegant dinners alike. Whether you keep it simple or spice things up, this sugar snap peas recipe is sure to impress.
Give it a try and let us know how it turned out! Got questions or your own twist? Drop them in the comments—we’d love to hear from you!
